Do as fast as you can 30 power cleans @70% of 1RM power clean.

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Ring Pull Ups in false-grip 5 reps
Strict Ring Dips 5-7 reps
One-Arm DB Overhead Squats Dx (light weight) 10 reps
One-Arm DB Overhead Squats Sx (light weight) 10 reps
Strict Toes to Bar 5-7 reps

Renkailla
-Skin the cat
-turmariipunta
-pito suorin käsin
-kippi
-muscle up jalat maassa

Conditioning

For time
20 SDHP
20 Wallballs
20 Push Press
20 Pullups
20 Front Squat
20 Burpees
20 DL
20 Box Jump
20 Squat Snatch
20 Kb American Swing
20 Thrusters

On the 1:30 x 6:
1 Pausing Front Squat
1 Front Squat

Build to a moderate, but not a max effort.

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5-7 reps
One-Arm KB Sots Press Dx (light weight) 8-10 reps
One-Arm KB Sots Press Sx (light weight) 8-10 reps
Two-Arm KB Goblet Squats (light weight) 10 reps
ABMat Sit Ups 15 reps

-treenaillaan kässäriä mahdollisuuksien mukaan pehmeellä puolella

Back Squat

1x5 (75%)
3x5 (80%)
1x3 (83%)

PARTNER FINISHER
IN TEAMS OF 2...
ON AN 10:00 RUNNING CLOCK.
Max 4 x15m Shuttle Runs
+
Partner Farmer KB Hold during other partners running!

• P1 will complete a KB Farmer Hold while P2 completes a 4x15m run. Change after each round.

Squat clean 3×5 @75% – Drop and reset each rep